Run to the Top Extra Kick Podcast | Answers to Your Running Questions

Your running questions answered by our expert coaching staff 5 days per week
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Run to the Top Extra Kick Podcast | Answers to Your Running Questions

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Now displaying: May, 2017
May 31, 2017

Many runners with flat feet or very high arches are told they need custom orthotics to improve gait and prevent injury, but how true is this?

Are there other methods to improving form that don't require spending lots of money?

In today's episode, Coach Michael explains how to determine whether or not orthotics are worth it for you. 

May 30, 2017

Lactic acid is your friend.

You read that right. Thanks to some faulty science from the 1970s, lactic acid gets a bad rap and is commonly held responsible for that oh-so-pleasant muscle fatigue at the end of a race. 

Truth is, this isn't lactic acid's fault but rather your body's inability to use it efficiently, and that's where lactate clearance workouts can pay big dividends.

Tune in as Coach Michael explains the importance of lactate clearance workouts and how to master them for improved endurance on race day. 

May 29, 2017

Most of us know how important eating something within 30 minutes after a long run is to recovery, but what about the rest of the day?


How do you fuel to ensure your glycogen stores are repleted and you're recovered in time for the next workout?

Coach Michael breaks it down in today's episode.

May 26, 2017

Everyone metabolizes food differently, so something that works great for some might not for others. 

The same is true for gels.

If the products you consume mid-run seem to upset your stomach (or maybe you'd just rather have something more natural), there are plenty of options out there to serve your fueling needs. 

Listen in as Coach Sinead shares some alternatives to gels as well as how and when to consume them for the best results!

May 25, 2017

Simply put, VO2 max is a measurement of your body's ability to consume oxygen, which, ya know, makes it pretty important to running.

But how important is this number to marathon performance?

Should marathoners worry about increasing their VO2 max or do they have bigger fish to fry when preparing for those 26.2 miles?

Listen in as Coach Sinead explains this and more in today's episode.

May 24, 2017

If you're on a lower carb diet, for weight loss or other reasons, you may experience cramping during you runs.

Why is this happening and what can you do to prevent it?

Coach Sinead gives you the answer in today's daily podcast.

May 23, 2017

Whether it's the best place to debut or BQ (or both!), you've decided on your next marathon. 

Now that you've picked the perfect race, you want to start preparing immediately. There's just one small problem. 

It's a year away. 

You can't start your buildup just yet, so what do you do?

Listen in as Coach Sinead explains how to break down the year ahead so that you're in peak shape come race day. 

May 22, 2017

So you finished your goal race and you're thinking "Now what?" You want to keep running, but you're not sure what you'd like to do next.

Training without a goal can be difficult. While you want to maintain fitness, you don't want to overdo it when your next race might not be for another 5 or 6 months.  

Listen in as Coach Sinead discusses how to take a break before building into training that will keep you fit and ready to attack new goals - whatever they might be!

May 19, 2017

Whether you're looking to breathe new life into your training or maybe you want to add a few tuneup races to your schedule, fun races can be....well, really fun! 

Not only that, but they can seriously benefit you in the longterm and help get you to big PR's if done correctly.

In today's episode, Coach Hayley discusses how to incorporate fun races for the best results.

May 18, 2017

Between our GPS watches, heart rate monitors, Fitbits, and more, there are a lot of options for runners when it comes to technology.

But which one is truly important to our performance?

Coach Hayley shares the answer in today's episode. 

May 17, 2017

Our days are composed of a lot of ups and downs, and these are a product of different physiological processes following a 24-hour ‚Äúcircadian rhythm". 

So how should you time your run to ensure you feel great and get the biggest bang for your buck?

Coach Hayley answers this question for you in today's daily podcast.

May 16, 2017


Cadence, stability, and foot strike are three of the most important components of your biomechanics, and improving them can lead to fewer injuries and faster times.

But what can you do to better your running form?

Coach Hayley answers this question for you in today's daily podcast.

May 15, 2017

Pace, speed, heart rate, cadence...These are just a few of the data points smart watches provide us these days post run.

But, which ones are the most important?

Whether you just want to save and remember the most important data points or you're focusing on taking actionable steps with your data, this can be important.

Coach Hayley answers this question for you in today's daily podcast.

May 12, 2017

How do you run a marathon by feel?

What should your breathing be like? How will it change as the race progresses?

Many racers who want to run more instinctively have this question and Coach Danny helps you devise a race plan in today's daily podcast


May 11, 2017

Are there strength training moves specific for training and adapting the muscles you'll be using during a hilly race?

You betcha! And Coach Danny is here in today's daily podcast to help you develop a plan for which ones to include in your training.


May 10, 2017

You might have read or been told that it's not a bad idea to choose entirely different models and/or brands of shoes to serve during a training cycle.

For instance, if you have three pairs, maybe have two alike and a third that is different, the theory being that it might help prevent injuries by making the muscles work slightly differently while supporting you in a different shoe.

Is this true? Are there any benefits to training with different shoe models?

Coach Danny answers this question in today's daily podcast

May 9, 2017

Today we received a great question from Susan:

"I read from a couple different sources that if you are sore after a marathon then you didn't train enough to simulate the race.

Basically said that training wasn't ideal or perfect if you are sore. I followed your training plan really close and I was really sore post race. I didn't even "race" the marathon.

What are your thoughts?"

Coach Danny tackles this question in today's daily episode.

May 8, 2017

Recovery boots are one of the latest gadgets to hit the market.

Promising faster recovery and better workouts, they could be the trick to training harder and easing the stress of long runs and harder workouts.

But, do they actually work?

Coach Danny answers that question in today's daily podcast

May 5, 2017

We all know that training for the marathon leads to numerous physical adaptations and benefits that make you a better runner.

But, what about during the race itself?

Does racing 26.2 miles make you fitter? Or, does the extreme distance negate any of the benefits?

Coach Michael shares his knowledge and helps answer this great question.

May 4, 2017

How should you feel after a workout or long run?

We talk a lot about how certain runs should feel when you're doing them, but what should it feel like after the run, later in the day.

For example, if you feel flat or need a nap later in the day after an interval workout, are these warning signs or par for the course?

Listen to Coach Michael give his advice in today's daily podcast

May 3, 2017

Too often, runners find one race distance they like and continue to train for that one distance repeatedly.

This can lead to burnout and stagnated results.

So, how do you fit in training for two marathons a year?

How do you balance overall progression with training for the specific demands of the race?

How can you structure your yearly training calendar to optimize your results and training?

Coach Michael answers all these questions for you in today's daily podcast.



May 2, 2017

Why do your shoulders and arms get so sore when you run?

Is it the way you're holding them? Your running form? Weakness in that area you need to strength train? Something else?

Coach Michael digs into the science to help answer this question.

May 1, 2017

Maybe you want to add some additional aerobic training without increasing the pounding on your legs.

Perhaps you need to add some cross training to stay healthy.

Or maybe a triathlon is on your mind in the future and adding some biking will help you stay fit.

Whatever your reasoning, what's the best way to incorporate cycling into marathon training?

Coach Michael shares his insights